Daily Workout: Oct 25, 2018
Lower body dynamic/power
General Warm up 10 min cardio of choice @ easy pace
Then:
25 air squat
25 Sumo stance deadlift
25 Hamstring curl (use band if you don’t have machine)
25 leg extensions (use band if you don’t have machine)
4 x
complete in 15 min
Then:
Work up to heavy sumo deadlift as you see fit.
Should look something like this:
10@ 65 lbs
5 @ 95 lbs
3 @ 135
3 @ 185
3 @ 205
Singles until you can no longer lift with good form.
(If a triple at 205 is too heavy, obviously do less reps and work up to 1 RM)
Then:
6 reps x 3 sets Conventional deadlift off 4″ matt @ 70% 1 RM
Short rest
Then:
3 Trap bar deadlift @ 70% 1 RM
5 Box Jump on 24-35″ box jump
Rest 90 seconds
5 sets
Then:
60 seconds KB swing @ 24 kg KB
3 sets
Then:
cool down on bike or jog. Make sure to go fast enough to flush your legs.
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